QW-up
1x40' @B+6
22-26spm
Hydrate and Stretch
W2
W-up
Weight's circuit of your choice - min 20' with 6 exercises (should include seated rows)
Add in 10x5 power strokes @ 20spm (use watts) R=30"
W3
2x18' @B+3
26-28spm
R=3
W4
12k SS on the water
Large(r) boat focus with sweep and scull coaching alternating weekends.
Scheduled Technical focuses (4 weekends):
1. Catch angles
2. Blade entry
3. Power application
4. Blade extraction
*Workouts will begin on time and back to back so please arrive promptly and ready to go. There is a lot of work ahead so let's get to it!
